September 27th

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Warm Up

Dynamic Warm Up (7-10 minutes)

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Front Squat

Front Squat

Build to a heavy 5

Then perform 2-3 Back off sets of 5-8 reps

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Thunder Struck

14 EMOM (Alternating)

Odd: DB Lunges #35/25

Even: Burpee / Bike (See SUBS)

*Switch Cardio Each Round.

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Cool Down

3-5 minute walk at easy pace or until the HR has stabilized.

Supine Glute Stretch 1 min/side

Seated Pike Stretch 1 min/side

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Accessory

3 Sets

8-12 reps/side Bulgarian Split Squat

8-12 reps/side RDL's